Warm up/prep 3 sets Candle stick role to pistol; 3/leg Shrimp squat; 4/leg + Ankle mobility; 10 min + Strength/Supplemental: A. Wght;d pistol hold w/15lb plate a counter balance; 20-30 sec/side x5; rest 2 mi

Warm up/prep 3 sets PVC PT; 10 reps Scap Pull up; 15, 10, 5 Hollow Rock; 10 reps + 10 Controlled kip 5 Kip swing 3 power kip swing *repeat as needed + Strength/Supplemental Work: 5 sets Single arm DB Row; 6 reps/arm powell raise; 10 reps/arm

  Today is a rest day for the program!

TESTING IS OVER Skill Rope climb footwork practice; 10 min OR 10 EMOM 2 Rope Climb  + Supplemental Work:  3 sets Straight single arm lat pull down; 10 reps/arm Scap circles in high push up; 10 reps each direction

THIS IS A TESTING WEEK  A. Seated Single Arm DB Press; 5RM each arm + WOD: 21-15-9 Kipping Hspu  AD/AB Cals (Sub rower if needed)  

THIS IS A TESTING WEEK  A. Weighted Ring Dip @ 31x1; 1RM + WOD: 5 min amrap Ring MU

Today is an active rest day for the program~ 45 Mins of one of the following: Rowing Running Biking Swimming